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Personality and Philosophy: The Non-Negotiable Traits of a Quality Strength Coach

Friday, January 15, 2016
Author: 
Nate VanKouwenberg, MA, CFSC, USAW

Since opening the doors of our own facility almost three years ago, I’ve had the opportunity to interview several potential strength coaches and interns. My philosophy has, and always will be that I want the people on my staff to be as good, if not better than me. This approach allows me to step back at times to deal with the business/ management side of things and not have to worry about the quality of training that’s taking place on the floor.

Post Workout Cool Down

Monday, January 4, 2016
Author: 
Mike Moon, CFSC, CSCS

As a follow-up to my last blog post, a proper warm up is crucial for optimum performance, while taking time to cool down is imperative for your body’s recovery.  When cooling down, you would generally continue along with the same activity you have been doing, but at a much slower pace and reduced intensity.  If you just powered through a strenuous leg workout, you may consider walking for 5-10 minutes post-workout, while a high intensity upper body day might bring you to the airdyne or rower for your cool down.

5 Tips For Avoiding Holiday Sabotage

Tuesday, December 29, 2015
Author: 
Kurtis Bednarcyk, CFSC
 
5 Tips for avoiding Holiday sabotage!
 
 

That Extra 5-10 Pounds

Saturday, December 26, 2015
Author: 
Heather D’Errico, MA, CFSC, CSCS

 “Those extra 5-10 pounds, that place where your body naturally wants to be- that’s your life.  That’s your late night pizza with your man, that Sunday morning bottomless brunch, your favorite cupcake in the whole entire world because you wanted to treat yourself.  Those 5-10 pounds are your favorite memories, your unforgettable trips, your celebrations of life.  Those extra 5-10 pounds are your spontaneity, your freedom, your love.”

Dear 21 Year Old Me: Winter Break Guidelines for The College Hockey Player

Monday, December 21, 2015
Author: 
Nate VanKouwenberg, MA, CFSC, USAW

It’s been great to see so many of our college athletes back in the gym over the past couple of weeks! Talking to some of them about their plans over the holiday, I started to think about my winter breaks while playing college hockey. Although I took hockey very seriously in college, there are times I wish I could go back and give the 21 year old version of myself a pre-winter break pep talk. It would probably go something like this...

 

Sticking to New Year’s Goals

Monday, December 21, 2015
Author: 
Joseph Aratari, CFSC, CPT

As the holidays approach, and a new year around the corner, it’s time for the whole “new year, new me” statements and resolutions. Across all the resolutions and goals made, “sticking to a gym program” or “getting healthy” are among the top goals. Your typical commercial gym loves the new year celebration. Why you ask? Because people make farfetched resolutions, sign up for memberships, come for maybe two-three weeks then stop coming but keep paying. Nothing make your typical gym happier than collecting money on people who aren’t using their equipment, showers, towels, etc…However, and trust me when I say this, our staff at Next Level (or any gym that coaches from the heart) wants people in our sessions.

Find the Dysfunction behind Pain

Tuesday, November 24, 2015
Author: 
Heather D’Errico, MA, CFSC, CSCS

Today I read an article about the old adage of RICE (Rest, Ice, Compression, Elevation) not being as affective for treating injuries as we once thought.  The article explained that many research studies are now showing that icing an injury keeps Insulin-like Growth Factor hormone (IGF-1) from being released to the injured area and IGF-1 has been shown to aid in repairing muscle damage.  For years we have believed that we want to reduce inflammation with the RICE methods but the inflammation is the body’s natural response that signals the release of cells the work to repair damage. 

Importance of a Warm­Up Prior to Performance

Tuesday, November 24, 2015
Author: 
Mike Moon, CFSC, CSCS

Before my time at Next Level, I had an avid and extensive background in being a meathead; I lifted heavy iron in pursuit of being the biggest and strongest football player I could be. From my self­taught YMCA lifting sessions, to lifting with BFS through high school, and on to our workouts at Ithaca College, I always thought all that mattered was the number. The number I could bench, the number I could squat, the number I could deadlift, and the number I could clean would make me the best. Looking back on it, I wasn’t half as bad as the guys that cared about the number they could preacher curl, the number on the leg extension, or the number of sit­ups they could do in a minute.

Why “Sport Specific” Training (Usually) Sucks.

Tuesday, November 24, 2015
Author: 
Kurtis Bednarcyk, CFSC

It’s an increasingly common buzz-phrase in the strength and conditioning world – “sport specific.” After several years of effectively preparing athletes for success their chosen sports – improvement in game performance, work capacity, and mental strength along with reduction in injury, we still find athletes, parents, and coaches questioning the process: “is the training sport specific???

Pre, During, Post Workout Nutrition

Tuesday, November 24, 2015
Author: 
Joseph Aratari, CFSC, CPT

Nutrition and a sound workout regime go hand in hand; without one, the benefits of the other are limited. As a strength and conditioning coach for Penfield High School & Next Level Strength & Conditioning my fellow coaches and I are always asked “what should we be eating close to and after workouts?” I wanted to briefly write on pre, during & post workout nutrition and put it as simply as possible for those just striving to increase their performance and make healthy changes in their life’s.

Pre

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